I am a monk and do not have access to any weight liftingi equipment.
I have read a lot about 'the cream' and 'the clear.'
what is the best way to gain some muscle mass in lieu of the above?
I am 65 and little or no muscle mass left. I also have a bad back from my time in 'Nam plus some pinched nerves.
I've tried some exercises without any equipment to help build up the core muscle groups but no effect.